Ke'ng ea Garbanzo Bean (Chickpea) Flour?

Linnete tsa phepo e nepahetseng le mekhoa e metle ea ho sebelisa sefate sa Chickpea

Garbanzo phofo ea linaoa e entsoe ka ho sila linaoa tse omisitsoeng tsa garbanzo (chickpeas) ka phofo. Ke motsoako o tummeng oa ho pheha ha Bochabela bo Hare le Maindia, moo o fumanoang lijana tse kang falafel le hummus. Kaha linaoa tsa garbanzo li na le protheine le fiber hammoho le liminerale tse 'maloa le li-vithamine tsa B, phofo ea tsona e na le phepo e nepahetseng haholo.

Garbanzo Bean Lintho tsa Ntlafatso ea Litholoana

Senoelo se seng sa phofo ea linaoa e na le ligrama tse fetang 20 tsa protheine le hoo e ka bang ligrama tse 10 tsa fiber hammoho le lik'hilojule tse 350.

E boetse e na le limiligrama tse 4 tsa tšepe, limiligrama tse 150 tsa magnesium, ho feta ligrama tse 2,5 tsa zinc, limiligrama tse 1.6 tsa niacin le micrograms tse 400 tsa folate .

Melemo ea bophelo bo botle ba Garbanzo Bean Flour

Kaha phofo ea linaoa e e-na le li-B-complex e bitsoang folate, ho ka ba molemo ho basali ba imme kapa ba ka ima hobane e thusa ho thibela ho holofala ho bitsoang spina bifida.

Ho feta moo, garbanzo phofo ea linaoa e phahame ka fiber e hlokahalang bakeng sa tsamaiso e nepahetseng ea lijo. Hape, phofo ea linaoa e e-na le liminerale tse bohlokoa bakeng sa masapo le meno a matla le bakeng sa mosebetsi o tloaelehileng oa mesifa le methapo.

Ho kopanya ha protheine le fiber ho bolela hore lijo tse entsoeng ka phofo ea mahe a linotši ke khetho e ntle bakeng sa batho ba shebellang boima ba bona. Ke motsoako o etsang hore o lule o le nako e teletsana mme o thusa hore u ikutloe u khotsofetse pakeng tsa lijo hoo u sa khoneng ho noa. Hape, lijo tse phetseng hantle tse entsoeng ka phofo ea linaoa tsa linaoa li ka ba molemo ho batho ba nang le lefu la tsoekere hobane fiber e thusa ho fokotsa ho kenngoa ha tsoekere ea lijo.

Qetellong, ho ja lijo tse hlahisang limela tse ngata ho ka thusa ho fokotsa maemo a k'holeseterole 'me e ka' na ea e-ba khetho e ntle bakeng sa lijo tse nang le phepo ea pelo. Ka mohlala, lijo tsa Mediterranean li akarelletsa mefuta e mengata 'me e tsejoa haholo ka melemo ea eona ea bophelo bo botle.

Lipotso Tse Tloaelehileng ka Garbanzo Bean Flour

Na garbanzo phofo ea linaoa ha e na gluten?

E, kaha linaoa li na le mefuta e seng mefuta e meng ea lijo-thollo, phofo ea linaoa ha e na gluten e le hore e fane ka lijo tse nang le gluten.

Na e ka sebelisoa e le koro ea koro kapa e meng ea lijo-thollo tsa gluten?

Maemong a mang. Le hoja ho ka 'na ha se ke ha sebetsa bakeng sa ho baka bohobe bo tloaelehileng ba bohobe, bo tla sebetsa hantle bakeng sa bohobe bo potlakileng joaloka bohobe ba banana kapa li-muffins le bohobe. E na le monate o monate oa nutty o sebetsang lijong tse ngata.

Na phofo ea linaoa ea garbanzo e tšoana le phofo ea chickpea?

E. Lihlahisoa tsa Garbanzo li boetse li tsejoa e le li-chickpeas kahoo ka linako tse ling phofo ea linaoa ea garbanzo e bitsoa phockpea phofo.

E na le mabitso a mang?

Garbanzo phofo ea linaoa e boetse e bitsoa besan, phofo ea grama le phofo ea linaoa.

Ho Khetha le ho Boloka Polokelo ea Majoe a Garbanzo

Garbanzo phofo ea linaoa e ka 'na ea e-ba ntho e thata ho e fumana moketeng o tloaelehileng oa ho reka empa u ka e fumana sebakeng sa lijo tsa tlhaho kapa karolong ea lijo tsa machaba.

Haeba u ke ke ua e fumana ka lebenkeleng la hau la kamehla, u ka leka mabenkeleng a lijo tsa tlhaho le li-co-ops tse nyane.

Garbanzo phofo ea linaoa e rekisoa ka mekotla e tiisitsoeng e le hore u ka lula mocheso oa mohatsela ho fihlela mokotla o buleha. Ka mor'a moo, o ka kgotla mokotlana ona kapa o beha phofo ka setsing se setseng mme o lule sebakeng se omileng se omileng, kapa sehatsetsing. Haeba o lokela ho boloka phofo ea linaoa ea linaoa kapa likhoeli tse 'maloa, ho ka' na ha e-ba molemo hore ue boloke ka lehare.

Etsa Karolo ea Hao ea Garbanzo Bean Flour

Ho bonolo ho etsa phofo ea linaoa ea Garbanzo, esita le haeba u sa fumane phofo ea linaoa e haufi le eona, u tla fumana linaoa tse omisitsoeng ka ho fetisisa mabenkeleng.

Ho etsa phofo ea linaoa ea garbanzo, sebelisa sesebelisoa sa lijo feela kapa kofi ea kofi ho senya linaoa tse omeletseng ka mokhoa oa powdery.

U ka boela ua etsa phofo e tsoang likoseng tsa makotikiti. A li hlatsoe ka metsing, u li thibe, 'me u li tšelle ka holim'a bohobe e le hore u kesoe ka oli e mahareng a 450 bakeng sa metsotso e ka bang 30 ho isa ho e 40. Ba lumelle hore ba pholile ebe ba li etsa phofo.

Litsela Tse Molemo Tsa ho Sebelisa Lifate tsa Khama ea Garbanzo

U ka sebelisa phofo ea mahe a linotši bakeng sa ho etsa li-protein tse ngata le li-pancake kapa u li ekelle lijong tsa meroho ho matlafatsa liprotheine. Ho seng joalo, e ka sebelisoa mefuteng e sa tšoaneng ea diresepe tse sebelisang lisebelisoa tse hlahisang hantle ka monate oa linate tsa garbanzo.

Ho sebelisa phofo ea linaoa ea linaoa e ka fana ka matla a matlafatsang ho ja lijo tse kang lijo tse kang brownies, cookies le mehala e meng. Empa, ho boloka melemo ea bophelo bo botle ba linaoa tsa garbanzo, hopola ho khetha diresepe tseo ka kakaretso li fokolang mafura, tsoekere le lik'hilojule ka nako eohle.

Bophelo bo Botle ba Recipes Le Garbanzo Bean Flour

Likhopepe tsena kaofela li na le phofo ea li-garbanzo (kapa chickpea) 'me li phethahetse bakeng sa lijo tse nang le phepo e nepahetseng:

• Likokoana-Motsoalle oa Latkes
• Quick Garbanzo Bean Flour Hummus
• Chickpea Flour Pancakes

Lentsoe le Tsoang ho

Ho sebelisa phofo ea linotši e le tsela e babatsehang ea ho eketsa protheine ea hau le ho kenngoa ha fiber 'me e phethehile lijana tsa vegan, tsa limela le tsa omnivorous. Tatso ea eona e monate ea litholoana e sebetsa hantle bakeng sa lipepe tse ngata tse fapaneng, tse ntle le tse monate.

> Mehloli:

> Mokhatlo oa American Diabetes Association. "Mefuta ea lik'habohaedreite."

> Bazzano LA, Thompson AM, Tees MT, Nguyen CH, Winham DM. "Ho se sebelisoe ha li-soy Legume ho fokotsa litekanyo tsa li-cholesterol: Tlhaloso ea litlhahlobo tsa liteko tse laoloang ka nako e telele." Lihlahisoa tsa phepo ea methapo ea methapo. 2011 Feb; 21 (2): 94-103.

> Litsi tsa Tlhokomelo le Thibelo ea Maloetse. "Rera Pele: Folic acid e ka thusa ho thibela mefokolo e meng ea tsoalo."

> United States Lefapha la Temo Tšebeletso ea Phuputso ea Temo. "National Nutrient Database bakeng sa Standard Reference Release 28."

> Widmer RJ, Flammer AJ, Lerman LO, Lerman A. "Mefuta ea Mediterranean Diet, Lihlopha tsa eona, le lefu la pelo." The American Journal of Medicine. 2015; 128 (3): 229-238.